HOLISTIC HEALTH AND FITNESS - United States Army

1 FM 7-22 HOLISTIC HEALTH AND FITNESSOCTOBER 2020 DISTRIBUTION RESTRICTION:Approved for public release; distribution is publication supersedes chapters 1 6 and appendix D of FM 7-22, dated 26 october , DEPARTMENT OF THE ARMYThis publication is available at the army Publishing Directorate site ( ) and the Central army Registry site ( ). FM 7-22 Change No. 1 Headquarters Department of the army Washington, , 8 october 2020 HOLISTIC HEALTH and FITNESS 1. This publication changed to incorporate spiritual A plus sign (+) denotes changed FM 7-22, 1 october 2020, is changed as follows:Remove Old Pages Insert New Pages pages iii through viipages 1-3 through 1-6 pages 3-5 through 3-6 pages 10-1 through 10-10 pages 13-5 through 13-7 page Source Notes-1 pages Glossary-7 through Glossary-8 pages References-1 through References-5 pages Index-1 through Index-5 pages iii through viipages 1-3 through 1-6 pages 3-5 through 3-6 pages 10-1 through 10-7 pages 13-5 through 13-7 page Source Notes-1 pages Glossary-7 through Glossary-8 pages References-1 through References-5 pages Index-1 through Index-5 3.

2 File this transmittal sheet in front of the publication for reference RESTRICTION: Approved for public release; distribution is unlimited. FM 7-22, C1 8 october 20%\ 2 UGHU RI WKH 6 HFUHWDU\ RI WKH $UP\ -$0(6 & 0&&219,//( *HQHUDO 8 QLWHG 6 WDWHV $UP\ &KLHI RI 6 WDII 2 IILFLDO DISTRIBUTION:Active army , army National Guard, and United States army Reserve: 7R EH Gistributed in DFFRUGDQFH ZLWK WKH LQLWLDO GLVWUXEXWLRQ QXPEHU ,'1 110165 UHTXLUHPHQWV IRU FM 7-22 .$7+/((1 6 0,//(5 $GPLQLVWUDWLYH $VVLVWDQW WR WKH 6 HFUHWDU\ RI WKH $UP\2028102*FM 7-22 DISTRIBUTION RESTRICTION: Approved for public release; distribution is unlimited. *This publication supersedes chapters 1-6 and appendix D of FM 7-22, dated 26 october 7-22 i Field Manual No. 7-22 HeadquartersDepartment of the army Washington, , 1 october 2020 HOLISTIC HEALTH AND FITNESS Contents Page ix INTRODUCTION.)))))

3 Xiii PART ONE SYSTEM Chapter 1 PRINCIPLES AND ELEMENTS .. 1-1 1-1 Optimization .. 1-1 Individualization .. 1-2 Immersion .. 1-2 Elements .. 1-2 Governance .. 1-2 Program .. 1-4 1-5 Equipment and Facilities .. 1-8 Leader Education .. 1-11 Chapter 2 PHASES .. 2-1 Initial Phase .. 2-1 Future Soldier Program .. 2-1 Basic Combat Training .. 2-2 Advanced Individual Training .. 2-2 One Station Unit Training .. 2-2 First Unit of Assignment .. 2-2 Sustaining Phase .. 2-3 Warrant Officer Candidate School .. 2-3 Warrant Officer Basic Course .. 2-3 Basic Officer Leader 2-3 Active Component .. 2-3 Reserve Component .. 2-4 Individual Training .. 2-4 Condensed Training .. 2-5 Chapter 3 DOMAINS .. 3-1 Physical Readiness .. 3-1 Nutritional Readiness .. 3-3 Contents ii FM 7-221 october 2020 Mental Readiness .. 3-3 Character .. 3-4 Behavior.

4 3-4 Resilience .. 3-4 Cognitive Skill .. 3-4 Social Acuity .. 3-5 + Spiritual Readiness .. 3-5 Sleep Readiness .. 3-6 PART TWO DESIGN Chapter 4 PHYSIOLOGY .. 4-1 Soldier Physiology .. 4-1 Energy Pathway .. 4-2 Phosphagen Pathway .. 4-2 Glycolytic Pathway .. 4-2 Oxidative Phosphorylation .. 4-3 VO2 Max .. 4-3 Anatomy .. 4-3 Bone .. 4-3 Muscle .. 4-4 Nervous System .. 4-6 Neuroendocrine System .. 4-8 Cardiorespiratory System .. 4-8 Chapter 5 PERIODIZATION .. 5-1 Fundamentals of Periodization .. 5-1 Training Cycles .. 5-2 Microcycle .. 5-2 Mesocycle .. 5-2 Macrocycle .. 5-2 Integrated Periodization .. 5-3 Base .. 5-5 Build .. 5-5 Peak 1 .. 5-5 Combat and Peak 2 .. 5-5 Recovery .. 5-5 Chapter 6 PROGRAM 6-1 Soldier Assessment .. 6-1 Components of Physical FITNESS .. 6-1 Structural Requirements .. 6-1 Physiological Capacity .. 6-1 Physical Components.

5 6-2 Training Sessions .. 6-3 Strategies .. 6-3 Exercise Order .. 6-4 Endurance Training Load .. 6-7 PART THREE BUILD Chapter 7 PHYSICAL READINESS .. 7-1 Principles of Physical Readiness .. 7-1 Contents 8 october 2020 FM 7-22, C1iii Precision .. 7-1 Progression .. 7-1 Integration .. 7-2 Ruck Marching .. 7-4 Running Skill .. 7-5 The Running Paradigm .. 7-6 Running Measurement .. 7-8 army Water Survival Training .. 7-9 Safety .. 7-9 Basic Survival Swimmer .. 7- 10 Combat Survival Swimmer .. 7- 11 Chapter 8 NUTRITIONAL READINESS .. 8-1 Foundational Nutrition .. 8-1 HEALTH Promotion and Chronic Disease Prevention .. 8-1 Body Composition .. 8-5 Operational Nutrition .. 8-7 Event Fueling and Post-Event Recovery .. 8-7 Environment .. 8-13 Therapeutic Nutrition .. 8- 17 Injuries .. 8- 17 Medical Conditions .. 8-17 Chapter 9 MENTAL READINESS.

6 9-1 Mental Readiness Concepts .. 9-1 Mental Readiness Capabilities .. 9-2 Cognitive Capability .. 9-3 Emotional Capability .. 9-4 Interpersonal Capability .. 9- 10 +Chapter 10 SPIRITUAL READINESS .. 10-1 Introduction to Spiritual Readiness .. 10-1 Free Exercise and Religious Liberty Concerns .. 10-1 Establishment Clause and Pluralistic Concerns .. 10-2 The Chaplain Corps Role in Spiritual Readiness .. 10-2 Spiritual Readiness Development .. 10-2 General Spiritual Readiness Practices .. 10-2 Religious Spiritual Readiness Practices .. 10-4 Dietary Practices .. 10-5 Clothing and Apparel .. 10-5 Physical Appearance .. 10-5 Spiritual Readiness Assessment .. 10-5 Resources .. 10-6 Commanders and Leaders .. 10-6 Chaplain Section or Unit Ministry Team .. 10-6 Garrison Chaplain s 10-6 Equal Opportunity Advisor or Office .. 10-7 army Fit Website.

7 10-7 Local Organizations .. 10-7 Internally Assigned Assets .. 10-7 Chapter 11 SLEEP READINESS .. 11-1 11-1 Contents iv FM 7-22, C18 october 2020 Sleep Duration .. 11-1 Sleep Timing .. 11-1 Sleep Continuity .. 11-2 Sleep Readiness Fundamentals .. 11-2 Promoting Healthy Sleep .. 11-4 Sleep Environment .. 11-4 Pre-Sleep Routine .. 11-4 Sleep Schedule .. 11-4 Leadership s Role .. 11-5 Set Conditions .. 11-5 Lead by Example .. 11-5 Educate and Encourage .. 11-6 Prioritize and Plan .. 11-6 Planning for Periods of Insufficient Sleep .. 11-6 Overall Strategy .. 11-6 Interventions to Improve and Sustain Readiness .. 11-10 Resources .. 11-13 Sleep Problems .. 11-13 When to Seek Expert Help .. 11-14 Chapter 12 SPECIAL CONDITIONING .. 12-1 Rehabilitation and Reconditioning Program .. 12-1 Rehabilitation .. 12-1 Reconditioning .. 12-2 Pregnancy and Postpartum Physical Training.

8 12-10 Pregnancy and Postpartum Physical Training Exercise Sessions .. 12-12 Pregnancy and Postpartum Physical Training Exercises .. 12-14 Pregnancy and Postpartum Physical Training Education Sessions .. 12-15 PART FOUR DELIVER Chapter 13 HOLISTIC HEALTH AND FITNESS COACHING .. 13-1 Building Soldier H2F Readiness .. 13-1 HOLISTIC HEALTH .. 13-2 Proactive HEALTH .. 13-4 Physical Exercise .. 13-4 Surroundings .. 13-5 Personal Development .. 13-5 Nutrition .. 13-5 Recharge .. 13-6 Family, Friends, and Colleagues .. 13-6 + Spirit .. 13-6 Power of the Mind .. 13-7 Chapter 14 HOLISTIC HEALTH AND FITNESS SCHEDULES .. 14-1 Incorporating H2F Training .. 14-1 Initial Phase .. 14-1 Future Soldier Program .. 14-1 Basic Combat Training .. 14-7 FITNESS Training Unit ACFT 14-16 Advanced Individual Training and One Station Unit Training .. 14-19 First Unit of Assignment.

9 14-37 Contents 8 october 2020 FM 7-22, C1v Sustaining Phase .. 14-43 Build 1 .. 14-43 Build 2 .. 14-45 Peak 1 .. 14-47 Peak 2 .. 14-49 Combat .. 14-52 Transition .. 14-52 Reserve Component .. 14-54 Remotely Located 14-56 SOURCE NOTES .. Source Notes-1 GLOSSARY .. Glossary-1 REFERENCES .. References-1 INDEX .. Index-1 Figures Figure Introduction-1. The HOLISTIC HEALTH and FITNESS System .. xiii Figure 1-1. The elements of the HOLISTIC HEALTH and FITNESS System .. 1-3 Figure 1-2. H2F performance team structure tier 1 brigade .. 1-7 Figure 1-3. Prototype brigade-sized Soldier Performance Readiness Center .. 1-9 Figure 1-4. Sample terrain run and obstacle course .. 1-10 Figure 1-5. Schematic of an outdoor strength training area .. 1- 10 Figure 3-1. Tasks and physical components of movement lethality .. 3-2 Figure 4-1. Fiber type training.

10 4-5 Figure 7-1. Running skill the dominant position/ pose, fall, pull .. 7-5 Figure 7-2. The running skill paradigm .. 7-6 Figure 7-3. Translation of angular velocity of the body into horizontal velocity .. 7-7 Figure 7-4. A schematic demonstrating gravity s influence on movement .. 7-7 Figure 7-5. The anatomy of a running stride .. 7-8 Figure 9-1. Mental readiness capabilities .. 9-2 Figure 9-2. Activation levels in different Soldiers performing the same task .. 9-5 Figure 13-1. Circle of HEALTH .. 13-2 Tables Table 2-1. Condensed HOLISTIC HEALTH and FITNESS sessions .. 2-5 Table 3-1. Physical components and occupational tasks .. 3-1 Table 3-2. Structural capabilities .. 3-1 Table 3-3. Movement skills .. 3-2 Table 5-1. Training periods .. 5-3 Table 5-2. Features of training periods by domains of readiness .. 5-3 Table 6-1. Structural requirements.